WOD 12.05.18

Accessory work

Three sets of:
Rear foot elevated split squat with KB or DB x 6-8 reps each leg
Rest 45 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

Conditioning

Five sets for max calories/reps of

30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Kettlebell Swings
Rest 2 minutes between rounds

WOD 12.04.18

Accessory work

Three sets of:
Front Squat or Goblet Squat x 6 reps
Rest 45 seconds
Supinated-Grip Bent-Over Barbell Row x 8 reps
Rest 45 seconds
Straight Body Ceiling Reaching Crunches x 20-30 reps
Rest 45 seconds
Reverse Snow Angels x 15 reps
Rest 45 seconds

Conditioning

For time

Run 400 Meters
40 Kettlebell Swings
40 Single-Arm Kettlebell or Dumbbell Thrusters (20 left/20 right)
40 Kettlebell Swings
Run 400 Meters

WOD 12.03.18

Accessory work 
Every 2 minutes, for 18 minutes (3 sets of each)
Station 1 – Single Leg KB Deadlift x 8 reps each leg 
Station 2 – Ab Mat Sit Ups x 12-15 reps 
Station 3 – Hanging Med-Ball Hamstring Curls x 10-12 reps 

Conditioning 
Four sets for max reps/calories of
60 seconds of Assault Bike for max calories
30 seconds of max reps of Alternating Single-Arm Dumbbell Snatches
Rest 3 minutes after each round 

Hero Saturday, Meadows 11.24.18

MEADOWS

Scaled version….

20 Strict scaled pull ups

25 Hollow Rocks 

30 Handstand push ups off a box or seated DB press

35 Ring Rows 

40 Hand release push ups 

 

Joshua S. Meadows

U.S. Marine Corps Capt. Joshua S. Meadows, 30, of Bastrop, Texas, assigned to 1st Marine Special Operations Battalion, Marine Corps Forces Special Operations Command, based in Camp Pendleton, California, was killed by enemy fire on Sept. 5, 2009, in Farah Province, Afghanistan. 

He is survived by his wife, Angela; daughter, Olivia; mother, Jan; and sister, Erin. 

First posted Sept. 5, 2010